• 7/17/17

    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

    View Public Whiteboard

    Warm Up

    Deadlift Warm-up #2 (No Measure)

    Run 400/ Row 500 or Jump Rope 3 min

    1RD

    20 x Jumping Jacks

    20 x Lunges

    15 x Rollover 2 V-sit

    15 x Good Mornings

    10 x Scorpions

    10 x Hollow Rock 2 Supermans

    5 x Burpees

    5 x Inch Worm Push-Ups

    Strength

    RDL (2 x 15)

    Romanian Deadlift
    Start around 60% and inc. Wt. each set.

    2-3 warm-up sets

    Behind Neck Strict Press / Snatch Grip (3 x 15 start @ 60% and build each set )

    2-3 warm up sets

    WOD

    Metcon (Time)

    Chipper For Time

    40 Cal Bike or Row

    50 Burpee Box Jumps 24/20

    60 DeadLift 185/125

    70 Wall Balls 20/14

    Auxiliary Training

    Metcon (Time)

    Row Repeats

    500m x 8

    Rest 2min in between

    @ 2k Pace

    Metcon (No Measure)

    Tabata L- Sit Hang

    8 X :20 on/ :10 off

Leave a reply

Cancel reply
Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
+